CrossFit Silos – CrossFit
Warm-up
Weightlifting
Back Squat (12 minutes to 1RM)
Metcon
Slam Ball (Time)
50 Ball Slam Buy in – 30/20#
(overhead, and slam the ball down, you will be no repped for whimsical slamming) then –
5 rounds
300M row
10 Box jumps 24/20 (steps ok)
10 Ball Slams 30/20
10 Push-ups
